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Banes acknowledges that some people may experience quick weight loss in the early stages of a new diet, but says it is important to be realistic about what to expect over the long haul. Even Banes’ patients who have had lap-band or gastric bypass surgery and lose weight dramatically at first will eventually slow down to what feels like a crawl, but is actually a healthy rate of weight loss.
While not everyone, including Banes, focuses on counting calories, doing the math can help guide you to a safer weight loss. A pound is the equivalent of 3,500 calories, so if you can cut 500 calories each day for a week, you should lose one pound. If extreme weight loss means you are not getting enough nutrients — the fats, carbohydrates, and proteins needed for your body to function properly — you have entered the territory of unsafe weight loss.


Disappointing though it may be, the reality is that slow and steady wins the weight-loss race.
While it would be lovely if excess weight could safely melt away (ideally before bikini season), quick weight loss is unlikely, and prolonged extreme weight loss is not safe.
Banes says she would worry about a person’s rate of weight loss if they continued to lose five to 10 pounds (or more) a week.
Researchers who analyzed data from 1,801 Minnesota dieters over a two-year period found that the more strategies dieters used, the more likely they were to be successful in losing weight at this pace. Their conclusions support the fact that even though it will take a long time at the pound-per-week pace — longer than many people would like — with a slower approach you are more likely to develop the long-term healthy habits that will help keep the lost weight off.


And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. And because veggies are mostly water, they also help flush out excess water weight.Do Cardio 30 Minutes a DayAny workout that gets your heart rate up will burn calories.
Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.Sleep 30 Minutes More a NightThat extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous.



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